workout of the day

CrossFit

Metcon (Time)

CrossFit Metcon (Time) 3 RND For Time: (scaled 1°:30rep/ 2°:20rep/ 3°:10rep) 30 Box Jump Overs 30 ball Cleans rx 9/6kg 30 t2b 30 wall ball rx9/6kg 30 Burpee Over Bar 30 america swing kb

Calisthenics

Tabata core mix

4xMuscle up

6xDip ring/bar x4 rec1 30'' rec2 45''

6x pull down

8x tiger push // //

6x ring pull up

4x tiger bar // //

3+3 one arm push up

6x french press // //

30''frog stand

20'' tuck planche x3 rest: 45''

20'' loop band planche

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